Am I not getting stronger because...

S

SeP

0
Maybe I dont have anything to build muscle with? Or I'm not healing fast enough?

Im 135ish lbs, 15 y/o, 5'10, enrolled in football.

We only work out like 2-3 days a week, but offseason it was 5 days a week. Anyways.. right now on the 2-3 days a week. I'm not getting any stronger. I've been at it for like a year now, and I'm NO WHERE near where I want to be. My bench / squat is low, and its not getting anywhere. I admit I dont really squat anymore because I thought all I was doing was hurting my back with bad form, not getting stronger... Anyways, I'm bigger than certain people and my body doesnt look bad at all but I'm MUCH weaker. I annihilate certain people in football that will outlift me by a lot... Whats going on?

My diet sucks. Everyday = KFC or something like that (fast food), and yet, that doesnt give me an ounce of fat or anything... I'm an EXTREMELY picky eater. Won't touch onions / tomatoes.

I think I'm not getting results because I have nothing on my body to work with.

Ideas?
 
Diet for starters and why are so many people afraid of squat? Anyone? Squatting will only make your back stronger.

135pounds? I like to see you try to annilate me.. lol
 
Squating makes everything stronger. Get a coach to teach you to squat, in highschool my coaches wouldn't let me stop squatting.. If you're looking to put on mass, eat everything you see, with a lot of protein. The only thing that's stopping you from gaining weight is yourself. Get a positive attitude, go in the weightroom and lift your ass off, eat as much as you can, and you'll get what you want.

"I think I'm not getting results because I have nothing on my body to work with."
~Don't let yourself believe this, you can do whatever you want with your body, just because it's hard doesn't mean it's impossible. If getting big & strong was cakework, everyone would be. It's hard work, so get workin!
 
Well I've been at it and around here for a year. Here let me post a workout in which I would think it would be good to get stronger (and yet it didnt work)

Workout consisting of:

lift day:

Power cleans
Deadlift
Squat
Bench
Maybe leg press
Hammer circuit

Off day:

Tricep
Bicep
Calves
Forearms
Abdominals

In theory, this lift I suppose woudl be great, but it just isnt giving me anything. Also I'm in season so after a 3 hour practice, its not as easy as you think to lift your ass off after that. Also, I'm sure I could improve in legs, but my bench has been the same for like months, and it gets harder each time I do it lol. I do 95 lbs bench (depressing to say it) and it feels harder than a few months ago when I reached this level from 65 lbs. I have come a long way from the first time I started lifting, but after I made some gains, I peaked and have been Peaked for like 4-5 Months.
 
SeP, I played football as a running back for all 4 years in HS, and played my first two years at college.. I know about 3 hours practices, and 2-a-days. It's probably about your diets. If you don't eat enough your recovery will lag, your glycogen stores will be depleted, and well, you'll put sh*t up for weight. EAT EAT EAT. Then lift your ass off :D Don't worry it will grow back..

Well looking @ SeP's routine, you need a new one. It's all over the place. Some sort of grouping would be good, upper/lower, pull/push/lower?? If you can't think of one, I'd be glad to try and help, just let me know.
 
That'd be great. Also, I'm trying to start to eat my ass off.. but this doesnt seem right, I just had 4 peanut butter sandwhiches, 2 glasses of milk, a mini pizza (oven cooked), and a weird very small pita sandwich, and to my calculation this comes out to be ~ 2200 calories. Correct I didnt have much for lunch and that was like 6 hours ago... but isnt that a lot (good?) for my weight? Can you calculate for me how much I need to eat to start to gain? Also, my arms are really long, is that doing anything against me? And mreik, your avatar (your arm) is wow. Mine looks like that, except its 1/2 its size and my forearm isnt that big. I have a 12 inchs around my bicep/tricept fully flexed last time I checked, can you tell me what yours measures out to?
 
2200 calories isn't quite enough, you wanna pack on weight? 3000. I get 3500+ everyday, but thats me :D lol... To help up the calories, drink more milk, eat some nuts(or more peanut butter), and perhaps a calorie shake (a weight gainer/protein shake, eg muscle milk). I don't know how much you weigh, or how old you are, or even your height or anything.. That would all help, but if you're currently consuming ~2200 Kcal/day and aren't gaining anything, you'll need @ LEAST 2700 to start gaining, more like 3000 though. You don't have to increase all at once, but over the coarse of a week or two you should be up around 3k. Having long arms will make it a little harder to put weight on your bench press and shoulder press, but your muscles will actually be larger than someone with short arms, so it evens out... I dunno how big my arm is, I haven't measure ina while.. brb... LoL it's about 17 inches @ the peak of the bicep... and 13 inches at the largest part of my forearm... Believe it or not when I was a freshman in HS, I was 5'9 135lbs.. My coaches kicked my butt all throughout HS and I ended up being about 5'10 185 when I left, listen to your coaches.. Most of the time they're very knowledgeable...

And I'll look in one of my old training logs to see what routine I was doing at your age, as soon as I know it!! lol
 
Listed it in the first thread but, im around 135 lbs, 5'10, 15 y/o, softmore in HS. Also, you got 3k calories per MEAL? I listed 2200ish for 1 meal.
 
Clarify for me-you do the lifting day 2-3 days a week and the off days the rest of the week, so that you're lifting 7 days a week?

How many days a week do you do this and what are your parameters?
Power cleans
Deadlift
Squat
Bench
Maybe leg press
Hammer circuit

And the same question with this-
Tricep
Bicep
Calves
Forearms
Abdominals

Generally, the off season is meant to make you stronger and the in season is meant to keep you maintained while increasing your sport specific ability. I'm surprised you guys don't have more plyometric movements.

Don't you guys have a strength coach for your teams?
 
evolution said:
Clarify for me-you do the lifting day 2-3 days a week and the off days the rest of the week, so that you're lifting 7 days a week?

How many days a week do you do this and what are your parameters?
Power cleans
Deadlift
Squat
Bench
Maybe leg press
Hammer circuit

And the same question with this-
Tricep
Bicep
Calves
Forearms
Abdominals

Generally, the off season is meant to make you stronger and the in season is meant to keep you maintained while increasing your sport specific ability. I'm surprised you guys don't have more plyometric movements.

Don't you guys have a strength coach for your teams?
Click to expand...

Ok let me clarrify. The in season lift right now we do is really pointless, it doesnt maintain any of our physical abilities. What I posted was what MY idea of strength training was. We dont have a strength coach, but the coaches do have a routine for us. And it was kinda supposed to be the 7 day workout sched for myself, but it didnt work out as I said.
 
You could go with 3 options (you can google the first two)-
Bill Starr's 5X5 (original program) and monitor your recovery
Joe Defranco's Westside for Skinny Bastards

or have 3 lifting days a week and pull something like this-
Workout A-
A)full olympic move
B)front squat, back squat, or OH squat
C)flat bench
D)some kind of rowing

Workout B-
A)full olympic move
B)front squat, back squat, or OH squat
C)OH pressing
D)superset of biceps/triceps

Workout C-
A)Bulgarian squat or step ups
B)inc bench or inc db press
C)chins or pullups
--You could superset some ab work with some of the other sets in there.
 
evolution said:
You could go with 3 options (you can google the first two)-
Bill Starr's 5X5 (original program) and monitor your recovery
Joe Defranco's Westside for Skinny Bastards

or have 3 lifting days a week and pull something like this-
Workout A-
A)full olympic move
B)front squat, back squat, or OH squat
C)flat bench
D)some kind of rowing

Workout B-
A)full olympic move
B)front squat, back squat, or OH squat
C)OH pressing
D)superset of biceps/triceps

Workout C-
A)Bulgarian squat or step ups
B)inc bench or inc db press
C)chins or pullups
--You could superset some ab work with some of the other sets in there.
Click to expand...

We did something like bill starr's 5x5 at one point. I think that is the only one of the 3 I could be doing right now. You think its effective to what I need?

I've been thinking, and I think I should be emphasizing on my push with upper/lower body (bench,squat) for football. What do you guys think?
 
RandyRhoads said:
tip back a few muscle milks (that what I've been on) ...and another thing....what kind of peanut butter sandwiches were those?!
Click to expand...


yeah, ive been taking some protein milk.. but, they were normal sandwhiches, each piece of bread = 120 cals + 190 calories worth of pb x 4 = 1240 alone! lol.
 
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